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Help with Vipassana Mediation - Dhamma Wheel
A Buddhist discussion forum on the Dhamma of the Theravāda
Without knowing whose instruction you are following and where you want to be led, help is tough. You haven't done a retreat of any kind... I wonder what would happen if you just simply sat wakefully following no instruction for 1 day, with minimal movement. I think this would leave you with a better idea of where your current habits are already leading you and what you might like to change.
I wonder if the tension in the head is muscle tension related to focusing on the abdomen and the breath exclusively, else it may be due to the tongue being tensed somewhere in the mouth, pressing to the hard or soft palate with excessive force for example. Try experiencing the whole body whilst breathing, including the tongue and the abdomen...